I always challenge my body in every movement possible, be it climbing on the gates of my home when I've forgotten my card or basically moving in a way i barely move in, and this have made me notice certain tightness at different areas of the body, the human body never seem to get me thinking on how this has occurred, maybe i carry my bag more on one side, maybe i played netball for a very long time, maybe i got the wrong shoes i was 12, or maybe sitting is really that bad.
I still find this movements challenging without any weights being used, therefore stick to body weight and perform 10-12 repetition on each legs for 3sets, as for a static exercise hold for 2 minutes.
deep side lunges
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.(citation)
pretend that you are reaching out for a chair at the side of the room.
deep squat holds
Whenever i begin training a new client i am always impressed to those that can get into this position and if they cannot sit down in this position comfortable, i would try to fix it until they reach deep down in a squat position, this is by far the most natural state of sitting, remember those days that you had to squat to take a poo?
If you find holding the position a challenge, place something heavy in front of you and slowly find your balance, but always make sure you're feet is pressed firmly on the ground.
for ladies out there, dont be afraid to pick up something heavy beside your handbag, i GUARANTEE, it would be life changing.
3/8/2016 05:34:59 pm
you're so beautiful, i love squat like you :)
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